AssessmentPretty good. Going up on skullcrushers and curls, as well as calf raises.
Pulldowns and pullups were also easier.

NotesWorkout on paper, here, looks like more volume than it really is.
If anyone's reading, no, I did not do 7 sets on my biceps, heh. The "2 x" for the curls were dumbells. 1 set to warm up, 1 set of 22kg hammer curls(It works for my grip), 1 set of wide grip 50kg, trying the PR, and 1 set of wide 45kg, and 1 set of close grip 45kg.

AssessmentGood workout - broke my deadlift PR(Which I set the week before, heh).
The back pain I've been having went away for the workout, and today it seems much less. Not sure what is causing it.

NotesI can't do any situps due to a problem with my tailbone. I'd much rather be doing twisting situps for the obliques, seeing as those are the only ones that are a 'basic exercise' according to the exrx.net workout and muscle directory.

AssessmentIt was a pretty good workout. First time I had done that workout for 2 weeks or so due to various reasons, and I expected squatting to be a lot harder. But I went straight up to 100kg(which I was doing before) - maybe the single leg work, although light, and the deadlifts kept me good.

AssessmentPretty good - broke my PR for the deadlift yet again. My shoulders are a bit weak, however. I think I may have a slight shoulder injury of some sort, I've thought so for years, but if I don't go slow into military presses I end up walking home with one shoulder hurting.

It's been way too long since I posted here. I kept working out longer than the last post was(april last year), but eventually stopped after convincing myself that I was too busy, which is complete bull$h1t. I have never been busier than I am currently(My mondays start at 04:00 so I can work before school, school to about 16:30 and then gym. I'm often not home until 18:30) and never have I had as much energy or motivation to go to the gym.

I'm doing a 3-way split, mon/wed/fri, pull/push/squat(+ some aux, like shrugs, and cleans). I also alternate heavy/light weeks, 3x4/3x10 for strength/size respectively.

Workout C -- light week

Squat 1 x 10 x 40 kg1 x 4 x 90 kg1 x 3 x 95 kg1 x 10 x 60 kg

Terrible form cleans2 x 10 x 40 kg

Dumbell shrugs3 x 10 x 30 kg(each hand)

Cable ab curls3 x 10 x 42 kg

NotesThough I have been really good at sticking to my workouts for the most part, the squat days have always been the ones that I'd skip, because they are on fridays. You know.. beer after school and $h1t. It's terrible. I haven't been skipping them lately though, and my squat is picking up again. It's still ridiculous compared to my deadlift.

CommentsSo, I pulled 170 kg for 4 reps. According to the 1RM calculator that exrx provides, it seems that when I can do about 5 reps with 170 kg my 1RM should be at 200kg, so I'm going to try to pull 200 kg in two weeks or so. I'm incredibly excited as it will be a gigantic personal achievement. I almost feel like nothing can stop me right now. After that, I'm thinking about dropping 1RMs in the deadlift for a good while and just keep increasing the weights for 4RM(whilst still alternating heavy/light weeks as it seems to be doing great things for me.)

Was busy as all hell for most of the week. Friday I went to work at 05:30(which means getting up at about 04:00) till 09:00, then school, the gym, then work again. Then, when I came home, I couldn't be arsed to sit around and do nothing on a friday night. I went to town and got $h1t. Not the best post-workout recovery method. When I came home, I had been up for 23 hours, been to the gym, school and then at work twice(and I had work the following day).

Anyway, I can't remember my workouts completely so I'll be vague and only really list the real working sets.

Wednesday 30-11-11Workout B, heavy, push + tris.

Dumbell bench 30 kg x 3 x 4.

Dumbell Incline bench 27.5 kg x 3 x 4

Cable flies 30 x 3 x 4(I'm not sure this is in KG.. but still suspect it is. I can not do 30 kg DB flies)

DB shrugs 36 kg x 3 x 4 (I can probably go much higher than this, just couldn't be arsed to load the barbell for it)

Face pulls 30 kg x 3 x 4

3 sets of planks and side planks until I had a hard time holding myself up. I had been doing cable crunches for a while now, and leaving out obliques completely which is stupid.. Man, oh man how I felt my abs the day after these planks. Lovin' it.

God, I still suck at keeping this log up to date. On the bright side, I'm still going to the gym.

So this last month or so has been .. eh. Well, in terms of workouts, it's been fine. I didn't quite hit my 200 kg deadlift, however, due to illness. And partying. A lot of partying. I went a bit crazy, and I've decided to cut down on the partying a good deal. It's probably hurting my progress, and it's definitely hurting my wallet.

03-01-2012

Workout A -- heavy week

Deadlift1 x 8 x 70 kg1 x 4 x 120 kg1 x 4 x 170 kg

DB Rows1 x 6 x 36 kg3 x 4 x 50 kg(No problem whatsoever, lovin' it)

Pullups -- Yes, I can do these now :D3 sets to failure. It was bout 5-4-4 reps, or so. That's after a heavy deadlift and heavy rows.

NotesAfter a month of some illness, too much partying and so on, I just decided to leave the deadlift there for now. That's still the 2nd or 3rd heavy workout I've done 170kg, so.. yeah. Less partying.The biceps.. well. My form was probably too strict before. With only a tiny bit of momentum, I could do the 27.5kgs without a problem. Slow, controlled eccentric.

04-01-2012

Workout B -- heavy week

BB Bench Press1 x 10 x 20 kg(bar)1 x 4 x 50 kg 3 x 4 x 70 kg

DB Incline bench press1 x 4 x 25 kg2 x 4 x 27.5 kg

DB Seated Shoulder Press1 x 10 x 10 kg1 x 4 x 20 kg2 x 4 x 22.5 kg

Tricep cable pushdowns3 x 4 x 35 ?(Unknown unit, thinking KG)

NotesFirst heavy bench I've done since november 4th due to wrist injury. I can finally do BB BP without feeling pain. I'm looking forward to going somewhere with the bench.Shoulders.. well. They're pathetic. However, I've been doing some half reps(initial half) where I understand shoulder activation is the most(e.g. triceps take over in the upper half of a rep) and it seems to have helped, as I didn't experience sudden fatigue in my shoulders and fail completely(with no hope of grinding) as I've experienced several times before. I really, really want a proper OHP. I should probably move to the bar again soon.

I decided to do a heavy week after a heavy week(instead of going down in %1RM and up in reps, for size. like I do normally). This is because I'm pulling 200 kg next monday, and decided I would try to get every last bit of strength increase before that.

$h1t cable curls2 x failure x whatever my mate's were using(Was just doing it because they were my ride home and I was waiting for them)

NotesSo, I finally went ahead and did rackpulls, and my fxxking god they felt awesome.I had hoped for 200 kg, but did 220 kg, and it was even relatively easy. The fact that I was able to go this heavy meant I probably checked my form at least 6 times to make sure I was low enough. A t-nation article told me that to target the 'upper phase' of the deadlift, the angle of your thighs should be roughly 135° and your shins should be 90° to the floor. That was exactly how I did them. The bar was just half an inch over my knees(so it touched the upper part of them).

BB rows at 80 kg also felt easy as pie. I'm hoping it was because I'm just advancing(I've been eating more) but I'm also thinking it's because I didn't deadlift before, which probably tires me out more than rackpulls. I was very satisfied.

All in all, an awesome day. I can't wait to keep doing rackpulls. I'm going to do them for a month or two, instead of the deadlift, and I may just keep doing heavy weeks, unless I feel like getting some volume next week. Not entirely sure. I just really, really, really love going heavy.

So I started 5/3/1 this week, and it's already working for me, I think.I had been doing my last, self-made program for way too long. Stuff like doing overhead press after benching flat and incline, thus tiring my triceps, was hindering my progression in the overhead press.

Doing boring but big, so I did like.. 11 sets of bench today, and 11 sets of deadlifts on tuesday. My hamstrings are still on vacation after tuesday.

Notes:The squat rack bar was already loaded so that it weighed 60 kg, and I was discussing my OHP impotence with my brother. I decided, for $h1t and giggles, to try pressing it. I did 2 reps and I know I could have done 4, but I didn't want to mess with the program. I have never really lifted more than 50 kg for more than 4 reps.

Hanging leg raises2 x 10Then looked at clock, figured I'd rather catch the bus instead of finishing the last 3 sets(my abs were already fxxked) and then waiting another half an hour.

All in all, it was still a good day. While on the bus, I started wondering what my total workload had been for that workout(or rather, just the deadlifts). I added the weights, reps and sets up and it came to 7.775 kg / 17141 lbs(NB: Please correct me if that's not how you 'calculate the workload'.. I know it means nothing, and I'm not bragging here, it was just a thought). That means I basically exerted the force of almost 8 metric tons upon my body in ~45 minutes, and walked away from it. The human body truly is an incredible machine.

Still working out. Just too lazy to log it properly. I just had about 1.5 weeks off since we had easter break, which entailed at least 4 nights where I was drunk off my ass. One night, I even did.. drugs. I'm ashamed of it. Never done it before. But it resulted in drinking for about 28 hours straight without eating at all, so I took the following week off.

Anyway, despite being an idiot, I managed to pull 165 kg for 7 reps in the deadlift, two more reps than before the 1.5 weeks of extreme debauchery.

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